Adarq.org

I somehow never saw this journal till today.
What kind of beast are you , jumping ~40@230lbs???  

Also what are your current stats such as height/reach/bodyfat/SVJ/DLRVJ/SLRVJ/Squat 1RM?
Tried to find them on the go but couldn't...

yeah I am kinda surprised as well haha, when i did the dunks and then i weighed myself i expected myself to be 10lbs lighter than i was.

for my physical for my job i was 5'9 w/o shoes
reach idk around 7'8'' or so
body fat idk 15% or so around there, i havent tested but its a good guess
SVJ- sucks maybe a lil over 30"
DLRVJ is lower than my drop step
Single leg i can get maybe a few inches past my wrist on the rim
and I dont really squat much anymore, focus more on deadlift but im still over 400lbs i bet
deadlift- last time i did it i did 460 pretty decent with straps and without straps 440? i cant remember it says it a few pages back or so.


But i have been doing a 5x5 with really deep(hit rock bottom) on the hack squat or ill work up to 900-1000 on the leg press for a single(true single not a ronnie coleman rep)


Also last time i knew i think i did a BTN jerk with 280lbs but that was awhile ago and maybe i can get 300 now, ill try it out next week

I feel like im getting used to the dosage so ill be doing 2 full tomorrow and 1 half(if im wired as shit)

idk what my weight was before when i had a fat week, prolly 230 or over and today in my jordans i was 225, so shitty start but whatevs, at least without shoes im back down to roughly where i used to be

workout was a quick chest workout, tomorrow will be an oly with some back, gotta make it quick since i have my pistol course.

Update today on my court i had some jumps where my head was at rim level(9ft lol) and a lil higher maybe but my 2 foot sucked dick

Later when i went to play at the gym, im guessing my 2ft 1 step is high 30s and my 1ft i was making the rim muh bitch...kinda haha  I had one stuff where the ball off the oop went rim level  so i hit it against the rim and my a lil bit of my forearm was on the ball....soo possibly 40 or a lil less.  Idk my weight but i didnt eat shit today.

Also I am going to start doing an eggs, protein and kashi cereal diet sincei m getting sick of chicken, and im going to order waxy maize for my carb source since the carbs sources i can have i hate.

cardio over the weekend, overall walked about 9 or 10 miles, the rest of my walks for work i did in the truck cuz the weather sucked ball sack.

I started my diet on saturday and its a carb cycling 1 from shelby, 1 high on most strenuous workout, low days on off days, and medium on everyother.

I am thinking about taking out the second chest day and doing a oly day like i used to.  But if i have to ill take the oly day out and make it a low day.

also cardio is in the morning(if i can, my legs are to tired from friday and the weekend still)

High carb days- no cardio
medium carb days- after workout(or morning) 30 minutes on big stairmaster thing
low carb days(morning)- 15 minute interval sprints..jog for 45 seconds, sprint 15 and keep at it until i hit 15

I am thinking also about lowering the volume a bit and just do 4x10 on bench instead of 8x20 but keep volume high on all the rest of the crap.


While taking roxylean by BPI and the diet, i stay pretty full for how little it seems like i eat(even though i take in over 200grams of protein and between 30-over 200grams of carbs a day)

I have been doing the routine just dont feel like typing the same shit out over n over, once something different happens ill post it

anyway leg day

(working on full squats)

squats- 135x10
             225x5
             275x5
Reverse band squats
             275x3(speed)
             315x3(speed)
             365x3(speed)
             385x3(speed)
                 - By 365 i couldnt tell the band was helping it out even though ik it was, but it didnt feel like it
             405x1 speed and really deep
                 - No belt or knee wraps

Rack pulls(2 inches below knees)
            225+ double wrapped red bands = 325 bottom........445 top of the lift
            4 or 5x3

C-raises

Leg extension- worked up to full stackx10
hammy curls- 110(light hammys were on fire)4x10

Flat Barbell Bench Press 135x8x20
                - 135 never felt so heavy after set 6
   
Hammer Strength Flat Press 1(45) on each sidex5x20
   
Pec Deck 120x5x20
   
Cable Crossovers 40x5x20
   
Power bench- 90x5x20(1-45 on each side)
   
plate loaded machine curl- 45+25(first setx20
                                           45x4x20
   
 seated curls- 20x5x20
   
Seated Dumbbell Hammer Curls 20x5x20(10 normal and 10 tit to tit)

40lbs premade bar thing- 40x5x20

standing band curls 5x20



TOTAL REPS: idk 1060 or something

honestly im crampping up and gotta take my potassium and foam roll like a nigg

    I am going to go with lower weight this time and hit sets of 20 reps or close to it

Flat Barbell Bench Press 135x5x20
    
Hammer Strength Flat Press 140x4x20

Pec Deck 5x20- oops lol forgot
    
Cable Crossovers 40x5x20- nice and slow, 4th and 5th set i put a bench in there and did flyes with the cables like you would with a DB
  
decline Barbell Press 135x3x20

-   My chest was shot already and my front dealts from doing them yesterday were on fire.  All reps were done pretty slow and controlled so the weight was plenty even though its not a lot of weight
    
Seated Dumbbell curls 5x10
           - 1 set =s 1 normal curl, 1 hammer curl, and 1 tit curl (obv with both hands)

Machine Curls 70x5x12
    
regular machine curls(other 1 was plate loaded) - 40lbs 1 arm 3x12x12( each arm 12 reps normal grip and 12 reps hammer grip)    



for squats and deadlifts and eventually when im at a lower bw, im going to start doing bw reps. and once I hit a goal of lets say 30 reps for my bw then ill move it up 10-20lbs and get at it again


very nice burn and pump, i am up in weight, i weighed in with shoes and pants n everything on at 225-226, but i also drank 5-20oz bottles so there is 6 pounds right there and whatever i sweated out was still on my shirts so its not like it really went anywhere.  and i took a shit before the workout so it all evens out, if i didnt drink so much water i woulda been about 220 which woulda been -3 lbs